Fri. Mar 15th, 2024
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Start by lying face down on the floor and raising your arms overhead. Using your glutes and back muscles to your advantage, raise your upper body into a back arch while lifting your chest off the floor. Keep your chin tucked in and your eyes fixed on the ground.

Take a step forward from here, raising your right arm and left leg both off the ground. The ideal height for both limbs to be raised off the ground is one foot.

Finally, lift your left arm while lowering your right. In a controlled swimming motion, lift your right leg as you lower your left in the same manner with your legs. During this exercise, be sure to maintain gluteal engagement and avoid lifting your legs too high, which could cause your lower back to arch.

For quick swimming and the right body position, a strong core is a crucial element. You can avoid injuries and navigate the water more effectively if you incorporate core exercises a few times per week.

Check out our list of the top 10 core-strengthening bodyweight exercises for dry land! What makes these exercises the most effective? They require no special equipment and can be done at home!

Preparation: Dryland Training

Training to swim effectively must include dry land exercises. It counts as dryland training if you engage in activities like yoga, running, cycling, weightlifting, stretching, and more to enhance your swimming ability and avoid injuries.

Dryland has numerous benefits:

  • Improve Performance: Swimming improves as a result of building strength outside of the water. Your core strength, explosive power, and general aerobic fitness can all be enhanced by dryland training.
  • Prevent Injuries: Injuries from overuse are frequent in swimming. Dry land gives your workouts variety and engages your muscles in various ways.
  • Stay Engaged: You may reach a plateau if you keep doing the same kind of exercises. You can avoid getting bored by having a dryland plan.
  • Avoid Burnout: To prevent burnout, vary your training with fun dryland workouts.
  • No Pool = No Excuses: There’s no reason to stop working out just because you’re traveling and can’t use a pool, your pool is closed, or you’re stuck at home for a while.

Why Put A Special Emphasis On Core Strength?

Your core has a big impact on how well you can move in the water while swimming, which involves your entire body. Your ability to maintain a high body position in the water and prevent your feet and hips from sinking to the bottom of the pool is aided by a strong core.

Your core gets tired over time, just like other muscles in your body do. So that your body can support itself during all of your workouts, it’s crucial to develop strength and endurance.

Core Exercises For Swimmers

See our list of the top 10 dryland exercises to strengthen the core for swimmers!

1. Plank

You are practicing good body positioning in the water by holding the plank position. Keep your body in a straight line while contracting your glutes and pressing your belly button against your spine.

2. Side Plank Transverse Reach

In order to prevent injuries and improve body positioning in the water, this plank variation includes a rotational challenge.

3. Alternating Arm And Leg Plank

This plank variation will test your stability. While maintaining a plank position, extend your right arm and left leg. Repeat with the right leg and left arm! In particular useful for freestyle and backstroke, this exercise helps to develop mind-muscle connections throughout the entire body.

4. Leg Raises

While maintaining a low back press to the ground while lying on your back, raise your legs to a 90-degree angle. This exercise can help you develop a stronger dolphin kick because it works the lower core muscles.

5. Flutter Kicks

Improve your kick in the water by copying flutter kicks on land! Work your core and hip flexors while lying on the ground with your legs fluttering a few inches off the ground.

6. Dolphin Kick

Dolphin kicks improve your swimming performance similarly to flutter kicks. In order to stabilize your back and avoid injuries, keep your low back pressed into the ground throughout the movement.

7. Alternating Straight Leg Jack Knife

The Alternating Straight Leg Jack Knife, like the Alternating Arm and Leg Plank, is useful for establishing the full-body connection needed for freestyle and backstroke.

8. Alternating Superman

With this simple but powerful exercise, you can strengthen your lower back, glutes, and hamstrings. You’ll work on the “up” part of your freestyle and dolphin kick, which is often weak in many swimmers. Additionally enhancing your shoulder stability is this exercise.

9. Rotational Chop

Work on strong rotation and use the rotational chop to energize your lower body.

10. Diagonal Chop

When you chop diagonally, your hands will pivot from low to high across your body, similar to how you chop rotationally.

Building Your Core Workout

You have a few options when it comes to creating a core workout at home.

  • 1:1 work to rest ratio: For each exercise you choose, try 30 seconds of work and 30 seconds of rest. Repeat 2-4 times.
  • 2:1 work to rest ratio: With 20 seconds of work and 10 seconds of rest, complete all 10 of these exercises. Repeat 3 times!

In the MySwimPro app, create your own workout! Choose from more than 120 exercises in our library (both those requiring equipment and those not), set rest periods and intervals, and then design a workout that suits your needs.

With any kind of dryland training, consistency is key. Results won’t be apparent right away. Along with your swims, try to schedule dryland workouts two to three times per week.

Swimmer’s Core Training Plan

Check out the Swimmer’s Core Training Plan in the MySwimPro app if you want step-by-step instructions on how to strengthen your core.

  • 16 Workouts
  • 30-45 minutes
  • Required are resistance bands, a Swiss ball, and a medicine ball. Yoga mat and a jump rope are optional.

16 Best Swim Workouts For Every Level

Enter any of these 16 swim pros-designed workouts when you’re ready to make a full stroke. Each one provides a unique exercise program to suit every fitness level (beginner, intermediate, and advanced) and every exercise objective (from strength-building to improving cardiovascular endurance). Even three swim workouts with an aqua aerobics theme are included at the end to help you increase your heart rate in a comfortable pool.

Choose what best suits your requirements, then get started with the enjoyable exercise routine.

Pro tip: The average pool is 25 yards long. Typically, 50 yards make up a full lap (down and back). As you move along, keep in mind your solid stroke form and effective breathing!


1. The Get-used-to-the-water Workout

Anyone who is learning to swim can benefit from Martinez’s workout, which she created. Instead of focusing a lot of time on your stroke, you’ll practice pushing through manageable distances. Before you step it up a notch, use this to help you become comfortable moving in water.

  • 8 x 25 yards flutter kick with board with 15 seconds rest
  • 4 x 50 yards alternate laps of freestyle (odds) and backstroke (evens) with 20 seconds rest
  • 8 x 25 yards alternate sprint kicks (odds) and easy kicks (evens) with 10 seconds rest in between laps
  • 60 seconds rest
  • 8 x 25 yards freestyle with 15 seconds rest in between laps
  • 4 x 50 yards freestyle with 20 seconds rest in between laps
  • 8 x 25 yards alternating sprint freestyle (odds) and easy backstroke (evens) with 10 seconds rest in between laps

2. Beginner 30-minute Distance Workout

This exercise is for you if, despite your lack of experience swimming far distances, you feel powerful in the water. Martinez provides simple freestyle and kicking intervals to help you extend your range.

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  • 4 x 25 yards freestyle with 15 seconds rest in between laps
  • 8 x 50 yards fast kick with 20 seconds rest in between laps
  • 4 x 25 yards freestyle with 15 seconds rest in between laps
  • 1 min rest
  • 4 x 25 yards freestyle with 15 seconds rest in between laps
  • 6 x 100 yards alternating easy freestyle (odds) and hard freestyle (evens) with 30 seconds rest
  • 4 x 25 yards freestyle with 15 seconds rest
swimmer

3. Beginner’s Guide To Swim Hiit

Get your heart rate up and build muscle with Russell’s high-intensity interval training. “It’s perfect for a beginner because it combines both swimming and weights, giving the beginner swimmer a total-body workout, while focusing on only the freestyle stroke,” Take breaks when you need them, but keep going when you can, advises Russell. For this exercise, you’ll need an aqua weight set, a kickboard, a pull buoy, or a foam figure-8 tool that you place between your legs to work your arms more. Leave them out if you don’t have them.

Warm up with easy freestyle swimming for two to five minutes. (Use a kickboard every other lap, if desired.)

  • 25 yards freestyle at medium pace
  • 40 second rest
  • 2 x 25 yards freestyle at hard pace with 30 second rest in between laps
  • 2 x 25 yards kicking with board at hard pace with 35 second rest in between laps
  • 25 yards freestyle easy with pull buoy
  • 30 second rest
  • 2 x 25 yards freestyle hard with pull buoy with 40 second rest in between laps
  • 25 yards freestyle easy
  • 30 second rest
  • 2 x 25 yards freestyle hard with 45 second rest in between laps
  • 25 yards freestyle medium
  • 40 second rest
  • 2 x 25 yards freestyle hard with 30 second rest in between laps
  • 25 yards freestyle easy
  • 50 yards walking lunges in pool, with weights starting at your side and lifting up to shoulder height for a forward raise at the top of each lunge (begin with foam weights, then move up in one pound increments as you get stronger)
  • 30 second rest
  • 40 seconds high knees in place
  • 50 yards walk backward and use aqua weights for shoulder press (straight overhead, palms face each other)
  • 30 second rest
  • 40 seconds squat with biceps curl
  • 30 second rest
  • 40 seconds squat with tricep extension
  • 30 second rest
  • 40 second squat with rows
  • 30 second rest
  • 40 seconds high knees in place
  • 60 second rest
  • Lunges should be repeated a few times.

4. Intermediate Sprint Workout For Longer Distances

Utilize the rest periods to your advantage as you keep up your pace through longer builds and quick sprints.

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  • 6 x 50 yards flutter kick on board with 20 seconds rest in between laps
  • 3 x 100 yards alternating freestyle (odds) and backstroke (evens) with 30 seconds rest in between laps
  • 6 x 50 yards alternating sprint kick (odds) and easy kick (odds) with 15 seconds rest in between laps
  • 1 min rest
  • 6 x 50 yards freestyle with 20 seconds rest in between laps
  • 3 x 100 yards freestyle with 30 seconds rest in between laps
  • 6 x 50 yards alternating sprint freestyle (odds) and easy backstroke (evens) with 15 seconds rest in between laps

5. Level 2 One-hour Endurance Swim Workout

You can improve at swimming longer and farther by using this intermediate Martinez routine. Focus on building your speed as you go (noted by “build” below).

Warm up with 200 yards freestyle, 150 yards pull with a pull buoy, then 100 yards kick with board.

  • 2 x 500 yards freestyle (broken up per below) with 30 seconds rest
    • 25 yards easy; 25 yards build
    • 50 yards easy; 50 yards build
    • 75 yards easy; 75 yards build
    • 100 yards easy; 100 yards build
  • 1 min rest
  • 2 x 200 yards kicking with board (broken up per below) with 30 seconds rest
    • 25 yards easy; 25 yards fast
    • 50 yards easy; 50 yards fast
    • 25 yards easy; 25 yards fast

Cool down with 200 yards easy freestyle.


6. Intermediate-level Cardio Plan

“This workout is perfect for the intermediate swimmer, as she will work close to maximum effort at a hard pace for short bursts of time,” says Russell, who created the exercise. “Your heart rate will rise as a result of the periods of intense effort.” For this level-two exercise, you’ll need a kickboard, a pull buoy, and aqua weights.

Warm up with 2 minutes easy freestyle, then 4 x 25 yards alternating easy swim and sprint swim.

  • 150 yards freestyle at medium pace
  • 45 seconds rest
  • 4 x 25 yards freestyle at hard pace with 25 seconds rest in between laps
  • 100 yards alternate freestyle and backstroke at medium pace
  • 45 seconds rest
  • 4 x 25 yards kicking hard with 30 seconds rest in between laps
  • 100 yards freestyle easy with pull buoy
  • 45 seconds rest
  • 4 x 25 yards freestyle hard with pull buoy with 35 seconds rest in between laps
  • 100 yards alternate freestyle and breaststroke easy
  • 45 seconds rest
  • 2 x 25 yards freestyle hard with 40 seconds rest in between laps
  • 2 x 25 yards breaststroke hard with 50 seconds rest in between laps
  • 100 yards any stroke easy
  • 1 min rest
  • 75 yards walking lunges in pool, with weights starting at your side and lifting up to shoulder height for a forward raise and lateral raise (alternating) at the top of each lunge
  • 30 seconds rest
  • 40 seconds high knees in place
  • 30 seconds rest
  • 75 yards walk backward and use aqua weights for shoulder press (straight overhead, palms face each other)
  • 45 seconds squat with biceps curl
  • 30 second rest
  • 45 seconds squat with tricep extension
  • 30 second rest
  • 45 second squat with rows
  • 30 second rest
  • 40 seconds high knees in place
  • 60 second rest
  • Repeat from the lunges for 3 rounds

7. The Advanced Efficiency Workout

To take fewer and fewer strokes to complete this exercise, keep track of your strokes. Imagine putting your hand in your pocket under water and letting your fingertips drag along the surface (elbow high) as you bring the arm forward. This will help you concentrate on making each arm circle as efficient as possible. To avoid straining your shoulder, keep your hands from spreading out excessively, advises Martinez.

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Warm up with 300 yards freestyle swim, 200 yards pull with buoy, 100 yards kick with board.

  • 4 x 50 yards freestyle with 10 seconds rest in between laps
  • 4 x 100 yards counting your strokes per length with 20 seconds rest in between laps (aim to take one fewer stroke each round)
  • 4 x 50 yards kick with board with 15 seconds rest in between laps
  • 8 x 50 yards alternating sprint freestyle (odds) and sprint stroke count (evens) with 10 seconds rest in between laps

Cool down with 200 yards freestyle easy.


8. Advanced-level 60-minute Endurance Workout

A second workout from Martinez includes breaststroke in addition to freestyle in this distance-focused workout. It should take about an hour.

Warm up with 300 yards freestyle swim, 200 yards pull with buoy, and 100 yards kick with board.

  • 3 x 300 yards freestyle (broken up per below) with 40 seconds rest in between laps
    • 25 yards easy; 25 yards fast
    • 50 yards easy; 50 yards fast
    • 75 yards easy; 75 yards fast
  • 2 x 200 yards breaststroke (broken up per below) with 30 seconds rest in between laps
    • 25 yards easy; 25 yards fast
    • 50 yards easy; 50 yards fast
    • 25 yards easy; 25 yards fast
  • 1 x 100 yards first half fast freestyle; second half fast breaststroke with 20 seconds rest after
  • 2 x 200 yards breaststroke (broken up per below) with 30 seconds rest in between laps
    • 25 yards easy; 25 yards fast
    • 50 yards easy; 50 yards fast
    • 25 yards easy; 25 yards fast
  • 3 x 300 yards freestyle (broken up per below) with 40 seconds rest in between laps
    • 25 yards easy; 25 yards fast
    • 50 yards easy; 50 yards fast
    • 75 yards easy; 75 yards fast

Cool down with 200 yards easy swimming.

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9. Advanced Hiit Workout

This workout is for you if you are comfortable and proficient in performing all four swimming strokes (freestyle, backstroke, breaststroke, and butterfly). You’ll put forth your best efforts and rest in between laps. Be ready for a full-body burn, according to Russell, who claims that you’ll use all of your muscle groups in this workout. Get yourself a kickboard, a pull buoy, and some water weights for this one.

Warm up with 2 minutes easy freestyle, then 4 x 25 yards alternating easy swim and sprint swim.

  • 200 yards freestyle at medium pace
  • 40 seconds rest
  • 6 x 25 yards freestyle at hard pace with 25 seconds rest in between laps
  • 150 yards alternate freestyle and backstroke at a medium pace
  • 40 seconds rest
  • 4 x 25 yards kicking hard with 30 seconds rest in between laps
  • 200 yards freestyle medium with pull buoy
  • 40 seconds rest
  • 4 x 25 yards freestyle hard with pull buoy with 30 seconds rest in between laps
  • 150 yards alternate freestyle and breaststroke medium
  • 40 seconds rest
  • 2 x 25 yards butterfly hard with 50 seconds rest in between laps
  • 2 x 25 yards backstroke hard with 40 seconds rest in between laps
  • 2 x 25 yards breaststroke hard with 45 seconds rest in between laps
  • 100 yards alternate breaststroke and backstroke easy
  • 1 min rest
  • 100 yards walking lunges in pool, with weightsstarting at your side and lifting up to shoulder height for a forward raise and lateral raise (alternating) at the top of each lunge (begin with foam weights, and move up in one pound increments as you get stronger)
  • 20 seconds rest
  • 60 seconds high knees in place
  • 20 seconds rest
  • 100 yards walk backward and use aqua weights for shoulder press (straight overhead, palms face each other)
  • 60 seconds squat with biceps curl
  • 20 second rest
  • 60 seconds squat with tricep extension
  • 20 second rest
  • 60 second squat with rows
  • 20 second rest
  • 60 seconds high knees in place
  • 60 second rest
  • Lunges should be repeated three to four times.

10. The Build-endurance Plan For Experienced Swimmers

You’ll concentrate on low-intensity steady state training (also known as LISS) for this workout. According to Russell, this entails that you’ll be able to swim farther while exerting yourself at a heart rate between 60 and 70 percent of your HRM. (To keep track of this, you might want to try using a waterproof fitness tracker.)

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  • 4 x 100 yards freestyle (65 percent HRM) with 30 seconds rest in between laps
  • 3 x 75 yards freestyle (70 percent HRM) with 30 seconds rest in between laps
  • 3 x 100 yards freestyle (65 percent HRM) with 30 seconds rest in between laps
  • 3 x 75 yards freestyle (70 percent HRM) with 30 seconds rest in between laps
  • 2 x 100 yards freestyle (65 percent HRM) with 30 seconds rest in between laps

11. The Sprints To Build Muscle Workout

Discover your swimming speed with this Martinez workout for advanced and intermediate swimmers. For the stretching exercises and a few of the sprints, you’ll need a buoy and a kickboard.

Warm up with 4 x 100 yards freestyle swim, 4 x 50 yards pull with buoy, 8 x 25 yards kick with board.

  • 10 x 50 yards alternating flutter kick with board (odds) and breaststroke kick with board (evens) with 20 seconds rest in between laps
  • 1 min rest
  • 2 x 25 yards fast freestyle with 5 seconds rest
  • 2 x 50 yards fast freestyle with 10 seconds rest
  • 2 x 25 yards fast freestyle with 5 seconds rest
  • Repeat 3 times

Cool down with 200 meters freestyle easy.


12. Reaching Your All-out Effort Workout

You get lots of rest time in this workout, so that means your fast sprints should be really fast. You should strive to give a 10 out of 10. “You get what you put in to this one,” says The idea was Martinez’s. You should be able to finish it in around 45 minutes.

Warm up with 4 x 100 yards freestyle swim, 4 x 50 yards pull with buoy, and 8 x 25 yards kick with board.

  • 10 x 25 yards fast freestyle (taking 0–1 breaths) with 25 seconds rest in between laps
  • 8 x 25 yards easy backstroke with 20 seconds rest in between laps
  • 8 x 25 yards fast freestyle (taking 0–1 breaths) with 20 seconds rest in between laps
  • 6 x 25 yards easy backstroke with 20 seconds rest
  • 6 x 25 yards fast freestyle (taking 0–1 breaths) with 15 seconds rest in between laps
  • 4 x 25 yards easy backstroke with 20 seconds rest
  • 4 x 25 yards fast freestyle (taking 0–1 breaths) with 10 seconds rest in between laps
  • 2 x 25 yards easy backstroke with 20 seconds rest in between laps
  • 2 x 25 yards fast freestyle (taking 0–1 breaths) with 5 seconds rest in between laps

Cool down with 200 meters freestyle easy.

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13. The Breathing Workout For Any Level

Swimming can improve lung capacity and breath control in addition to strength and cardio gains, according to Russell. “When you first learn how to swim, or when you are in the beginner phase, swimming can feel exhausting due to the fatigue that comes from oxygen deprivation,” she says. You can enhance your breathing endurance by engaging in breathing-focused exercises.

Try swimming 25 yards in freestyle without stopping at a comfortable pace to start. “Only go as far as you are able and then stop,” Russel suggests. “Keep a mental record of your progress. Try to go farther as you go through the 25 yards again.” The idea is to gradually increase the number of rounds you perform, working your way up to 15, while making sure to rest for 30 to 60 seconds in between each round.

Try the exercise below for an additional strategy to enhance your breathing.

Set 1: 12 x 75 yards freestyle with 30 seconds rest(broken up per the below)

  • First 25 yards: breathe every 7 strokes
  • Second 25 yards: breathe every 5 strokes
  • Third 25 yards: breathe every 3 strokes

Set 2: 10 x 100 yards freestyle with 30 seconds rest (broken up per the below

  • Rep 1–3: breathe every 7 strokes
  • Rep 4–7: breathe every 5 strokes
  • Rep 8–10: breathe every 3 strokes

Set 3: 10 x 50 yards freestyle with 30 seconds rest (broken up per the below)

  • First 25 yards: breathe every 9 strokes
  • Second 25 yards: breathe every 3 strokes

Conclude with 8 x 25 yards freestyle with no breathers with 45 seconds rest


14. Beginner-level Aerobic Workout

This aquatic exercise program was created by Lindsay Mondick, senior manager of aquatics at the YMCA. To perform this exercise, you don’t need to be the best swimmer; all you need is the willingness to put in the effort to become proficient at moving around in water.

Warm up with 5 minutes easy walking.

  • 2 minutes fast walking
  • 2 minutes slow walking
  • 2 minutes high knees
  • Repeat 5 times

Cool down with 5 minutes easy walking.

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15. Your Shallow-end Workout For Cardio And Strength

With this Mondick sequence, intended for intermediate fitness levels, you can take your standard cardio workout outside and into the water. You’ll incorporate exercises like jumping jacks and cross-country skiing, which involve the same movement patterns as you’d do on land—the water simply adds some resistance while removing the impact. You’ll also use strength moves. Be sure to connect your mind and body as you do so, and make sure the muscle you are working is actively contracted.

Warm up with 5 minutes easy walking and progressing to a light jog.

  • 3 minutes cross-country skiing
  • 3 minutes jumping jacks
  • 1 minute easy walking
  • 3 minutes elbow flexion and extension (palms face up to perform bicep curl to shoulders, then actively press against water to flex elbow, working triceps)
  • 3 minutes cross-country skiing without touching the bottom
  • 3 minutes jumping jacks without touching the bottom
  • 1 minute easy walking
  • 3 minutes shoulder abduction and adduction (lower down so shoulders are in water; with palms facing each other and arms at shoulder height, pull your arms wide (working the back) and then press them back together (targeting the chest).

Cool down with 5 minutes easy walking.


16. The Shallow Tabata Workout

This interval workout is for you if you want to stay in the waist-deep water while still raising your heart rate. Exercises like jacks, squat jumps, strength moves, and kicks—all of which become low-impact in the water—will be performed as part of this Mondick-designed routine. The 20-second intense bursts should be used to push yourself to the limit, followed by a 10-second break to catch your breath.

Warm up with 5 minutes jogging, cross-country skiing, or jumping jacks.

Tabata 1:

  • 20 seconds squat jumps (aim to pull your knees to the surface)
  • 10 seconds rest
  • Repeat 8 times

Tabata 2:

  • 20 seconds elbow flexion and extension (a.k.a. bicep curls)
  • 10 seconds rest
  • Repeat 8 times

Tabata 3:

  • 20 seconds cross-country skiing without touching the ground
  • 10 seconds rest
  • Repeat 8 times

Tabata 4:

  • 20 seconds straight leg kicks to the front, arms reaching to opposite toes
  • 10 seconds rest
  • Repeat 8 times

Tabata 5:

  • 20 seconds shoulder abduction and adduction (aka standing chest and reverse flies)
  • 10 seconds rest
  • Repeat 8 times

Cool down with 5 minutes walking or jogging.

Common Swimming Form Mistakes To Avoid

  • Dipping deep: “If the middle of the body (or the core) sags or the feet start to ride low, you’re going to increase resistance or drag, which will slow you down and waste energy,” says Russell. “In the water, you should maintain the greatest degree of straightness and streamlinedness.”
  • Haphazard breathing: The way you breathe properly also has a significant impact on how well you swim. Russell advises doing flutter kicks with the feet while holding onto a kickboard to practice breathing. Turn your head to one side, breathe in through your nose, and then exhale with your face in the water as you move your legs. Remember to alternate which side of your head you turn to breathe, advises Martinez, to prevent any imbalances in your body.
  • Staying flat: With each stroke, your body should rotate completely. “A lot of people think you need to stay flat on your stomach, but you should be rotating as you move,” Martinez says. “When one arm is extended, the entire body should roll to the side and then to the other. This should be accomplished by connecting the shoulders and hips. You continue to look at the pool’s bottom while keeping your head still.”